We each have our mountain to climb.
Some we choose consciously,
others seem randomly thrown in our path throughout life.

You can choose to avoid – ignore – deny.
You can turn your back and delay.
You can argue and fight – kick your feet and scream.
But you still have that mountain to climb.

Sometimes there is no choice, though you can bail out.
You can say, “I can’t.”
You can choose to die.

But if you want to LIVE…

To be fully ALIVE…

You must climb.

By climbing your mountain you get stronger and more capable.
You experience things that would not be possible if you did not climb.
You can see things you could not see from where you were before.

And you are better prepared to climb more mountains…

on your voyage HOME, or…

in Realizing your Self.

The mountains you climb are inside you, not out.
They can be physical, mental, emotional, or spiritual.
But the decision to climb…

to say, “I can”…

to LIVE fully…

Is all yours.

Written by Raymond Ahles – All Rights Reserved

Written by Raymond Ahles

When it comes to properly training for increased flexibility, we have experience vs. education and tradition vs. science. What I have found in more than twenty-five years of experience with stretching on what works and what doesn’t is that reality doesn’t always agree with what some call “science.”

Ballistic versus Dynamic Stretching

Let me grab the bull by the horns right away with the concept of “bouncing” to stretch. Exercise science calls this “ballistic” or “dynamic” stretching. They say this is counterproductive since the muscle is forced to stretch against a reflex to contract. It is also believed that this can lead to injury because “the elastic limits of the muscle may be exceeded.”

Well, in that context, I would be in complete agreement. However, although it is frequently grouped together, I see “ballistic” as meaning “out of control” and “dynamic” as anything “moving.”

A key word in the above description is “forced.” One should never forcibly stretch as it can and does result in tearing of the muscle fibers. This in effect will result in less flexibility as the muscle fights to stay whole by contracting and becoming more tense. Torn muscle fibers also frequently heal shorter than they were before.

Productive Dynamic Stretching for Self Defense

Dynamic stretching is what I believe to be the most productive stretching exercise especially for a dynamic activity like martial arts, gymnastics, dance, etc. The main point to keep in mind while performing dynamic stretching exercises is to maintain control and to move smoothly through the range of motion. As you become more accustomed to the exercise and more sensitive to your body, you will know how to control the movement to where you can “go a little further” as your muscles are ready.

It has been my experience that when dynamic stretching is emphasized, you will maintain more of your full range of motion even without a warm-up. What is recommended by most exercise “experts,” however, is what is called, “static” stretching. This is where you place your body in a stretched position and then hold it there for 15 to 30 seconds. Some will hold for a minute or more.

My experience with static stretching is that it requires a greater amount of warm-up in order to reach a full range of motion. It is not useful when your flexibility is needed immediately (like in a real self defense situation, or even possibly if you slip and fall ). It is also not useful prior to training. It is useful after a workout as a cool down leading to relaxation.

I have seen martial artists who could reach just a few inches off the ground in a split after a full warm-up, taking up to 15 minutes to get there, yet could barely kick above waste level when not warmed-up.

A great example is my teacher, Master Bok-Nam Park, who at 60 years old could still reach his elbow to his toe (in a straight leg stretch) or kick straight up over his head even without any warm-up whatsoever.

What I have learned from my teacher is consistent with my experience prior to meeting him: moving through a range of motion teaches a muscle to become more “elastic.” It may go against many “experts”, but it works and it is safe when done properly.

Relaxation During Stretching

Another key to real flexibility is relaxation. The harder you try to become more flexible, the harder your body will fight against you. This is consistent with the “not forcing” concept. If you are consistent with your training and allow your body to get used to what you’re asking of it, your body will change in accordance with the demands put on it.

Emotions also play a substantial part in how flexible you are. A rigid personality will also tend to be stiff whereas a more relaxed person will also more likely find their body naturally loose.

Where tradition meets science

Traditionally, it was common to perform leg swinging movements to warm-up and prepare the legs for martial arts training. This is precisely what many in the exercise science community has deemed “dangerous.” However, there actually is scientific evidence showing the advantage of doing these types of exercises properly in order to train the body for the type of activity one plans to perform.

“Static stretching increases static flexibility; dynamic stretching increases dynamic flexibility,” says Thomas Kurz in his book, “Stretching Scientifically.” Kurz does reference studies supporting his claims, showing that science actually does vindicate tradition.

Kurz says, “Use dynamic stretches in your early morning stretch and as a part of the general warm-up in a workout. Start your movements slowly, gradually increasing the range and speed of movements. Do not ‘throw’ your limbs, rather, ‘lead’ or ‘lift’ them.” He then cites the scientific principle of “specific adaptation to imposed demands” which when applied to flexibility means that towards the end of a set of dynamic stretches, one should “stretch at a velocity not less than 75% of the maximal velocity used in your actual skill, a kick, for example.” This best prepares the muscle for the activity planned.

This advice comes from a man who sits between two chairs in a full split in his advertisements! The same goes for Master Park: those who actually can demonstrate great flexibility use dynamic stretching. This is very different than the scientist sitting in a chair and analyzing charts and spreadsheets.

While in college studying exercise physiology in the mid-1980′s, I had a teacher who was a former Olympic gymnastics coach of an Eastern Bloc country (I do not recall which). Although he was going directly against what we were learning in the curriculum (static stretching), he told us that if gymnasts used static stretching to loosen up prior to training or competing, they would get injured. He believed that dynamic stretching was the best way to stretch for any movement activity.

A word about caution

In my opinion, there is an overly cautious approach to what the human body can handle in terms of movement. I remember at one time learning that a full squat puts too much stress on the knee joints. How ridiculous! Most don’t realize that about 2/3 of the world still does a full squat to have a bowel movement! (which is actually much less strain on the bowels). Interestingly, we are the ones with the knee problems (and constipation!), not them.

The same can be said for back problems. The “experts” tell us that bending forward to stretch puts too much stress on the vertebral disks. Well, it certainly is more likely to cause a problem in an unhealthy back. More than 50% of Americans have unhealthy backs. However, we don’t find a predominance of back problems where they regularly practice bending forward to stretch the hamstrings. If the exercise was bad for the back, those who do it the most would have the most problems.

Moving the body in different planes is the best way to keep it loose and healthy. Bending forward is one of those planes. Move it or lose it.

Joints change according to the movements they’re required to do. If you don’t consistently take a joint through its full range of motion, that range will shrink. Then, if for some reason you need to move more than usual, injury is the likely result.

Strength training is an essential component

Flexibility and strength must go together in order to avoid injury. A stronger muscle is also more capable of being flexible. A stronger muscle can relax more easily because it doesn’t have to work so hard to perform an action.

Stance training is an excellent way to develop strength and flexibility. The various stances, both stationary and moving, help to hit different muscle groups from a number of different angles while at the same time increasing range of motion.

You really don’t need any more than consistency with the exercises taught in class. With proper Ba Gua Zhang training (which includes relaxation techniques like breathing, meditation and Qi Gong) your whole body will obtain great flexibility throughout all the joints, even without a warm-up.

Written by Raymond Ahles

Some say relationships should be 50/50. I disagree. A truly successful relationship must be 100/100. When two complete people come together they will have the best chance of having a happy, fulfilling, and successful long-lasting relationship. A common notion when two people come together is the idea that they complete each other. This is really starting out on shaky ground. If you think that you need someone else to complete you then what happens if you lose them (to anything from a breakup to an accident or to health issues)? Are you then done for? Is that what your “soul mate” would want for you?

It is true that it is better to have loved and lost than never to have loved at all. We are here to experience this life we are living. But how do we truly experience life to its fullest? I believe the answer is in consistently and diligently working on ourselves – by making ourselves the most productive, positive, and passionate that we can be. To learn how to really live is to get out of the mundane attitude of the day-to-day “just getting by” and cherishing every moment. We never know when it will be our last and once a moment passes it will never return.

Want to have the most incredible experiences of truly fulfilling relationships? Do you want to be the best father, son, mother, daughter, brother, sister, friend, husband, wife, employer, or employee? Then make the most you can of yourself and live by example.

You can never feel bad enough to make things better for others. Your pain won’t bring others up. Allowing yourself to remain in a state of suffering won’t help the world, it will only bring it down. The most you can possibly do, the greatest gift you can possibly give to the world is to discover your true Self, and become as happy, healthy, successful, and fulfilled as possible. Do this not at the expense of others, but for their benefit.

Can you expect to be a positive in the lives of your loved ones if you’re not at your best? What do you want to be in the lives of those you love? How would you like to be thought of or remembered? Where would you rather come from in your relationships? Do you want to come from a place of strength, or from weakness? From a place of joy, or depression? From optimism, or negativity? From wellness, or illness? How about from a place of focus, or distraction? From the calmness of your center, or from irritability? From being decisive, or confused? From courage, or from fear? To be needy, or needed? To lean on, or to support? Would you rather empower, or destroy?

Whether or not you realize it, your moment to moment choices, your actions, and your reactions are shaping not only your life but the lives of those you touch. Some in a small way, and some in a very big way.

You can choose to be different. You can choose to be better. Such is the way of a true martial artist.

Written by Raymond Ahles

Snake-like body movements; highly evasive footwork; powerful palm strikes; and , of course, the practice of walking in a circle. These are common descriptions of the rare Chinese martial art, Ba Gua Zhang. When observed at any demonstration, Ba Gua Zhang is clearly unique. The flavor of the movements is so distinct that it is hard to mistake it for something else. However, this is but the surface of a very deep art form. In order to unlock the keys to its depth one needs to understand how it was created.

Ba Gua (Eight Trigrams) simply means “change”. Ba Gua Zhang (Eight Trigram Palm) is a fighting art that uses that concept and applies it to self-defense (and health).

In terms of Chinese martial arts, Ba Gua Zhang is very young. As the youngest, the creators were able to learn from other well-known martial arts and in turn improve on them.

But how does one improve on arts that are at least 100′s of years older and that have been tested and proven in combat repeatedly over time?

My teacher of Ba Gua Zhang, Master Bok-Nam, has stressed “principles are most important” for as long as I’ve known him.

In general, most martial arts will have the student remember countless techniques for numerous situations. The more the student remembers, the higher the rank (of course proficiency is also part of it).

Master Park has never taught that way. His system has always been geared towards “body development” along with teaching his students “how to think for themselves.”

The Real Difference of Ba Gua Zhang (Pa Kua Chang):

So how is it so different? Well, this Chinese internal martial arts system utilizes the Laws of Nature as they have been observed over thousands of years and explained through Yin and Yang, the Five Elements, and the Book of Changes (Yi Jing).

Within this Ba Gua Zhang system, everything we do must adhere to these Natural Principles. And therein lies the real difference.

The Natural Principles are a way in which to describe how the universe works. Through extensive observation and reflection, the wise among the ancients discovered these Laws that no man could have created. Adhering to these Laws results in a smoother flow with all that is within you and around you. Going against these Laws will lead to difficulty and struggle.

In essence, Ba Gua Zhang is a system of self-defense and health that was created in adherence to these Natural Principles.

So the way to make one’s martial arts skills better, no matter how famous or how high is a martial artist’s level, is to apply these Natural Principles.

Any martial art is good. Any school can produce excellent fighters. If you fight a lot you should become pretty good at it. However, if you understand the Laws of Nature and how to apply them you can improve any martial art. With the proper education you can think and create for yourself.

For example, if something is wrong in your body you can figure out how to fix it. If you are tired from working all day loading trucks with heavy boxes you would know that you have been spending physical energy all day and eating a nutritious meal is how your body will replenish itself. You can sit down and rest all you want, but if you don’t eat that meal you will continue to feel weak and depleted.

If you spend all day on a computer and you are tired at the end of the day (or even during the day for that matter) you would know that you have been spending internal / mental energy and therefore sitting down and doing some deep breathing exercises will replenish this internal energy. Sure, you need exercise, but that will mostly circulate the energy, not build more. First you need to replenish the energy used, and the brain cells use about 12x the oxygen of other cells in the body. Deep breathing will bring in fresh oxygen and replenish what was spent.

In a self-defense situation, what if you are suddenly jumped as you leave work and your attacker is much bigger and stronger than you? Would it make sense to use your strength against him? Of course not! So because you are familiar with how to properly move your body due to all your training in Ba Gua Zhang, you know to find the path of least resistance and you are able turn-the-tables on your opponent as he stumbles past you (you moved). You then come up from behind to surprise him!

When practicing with a partner and trying to figure out the best way to defend, always think of these Principles. If your partner attacks with his right leg, is it better to go to the outside or the inside? Why?

Imagine for a moment you’re both standing with your left leg forward and your partner tries to kick you with his right foot (the back leg). If you try to go to his right (or to the outside of his right leg) you are in essence going to speed up his attack! (If two objects are both moving towards each other aren’t they going to reach each other sooner than if only one was moving? How about if the second object is moving away?).

You see, this is a Natural Principle. No need to your martial arts complicated with Chinese philosophy. When you can start to see these things for yourself, you will also be able to come up with the answers to questions you were never asked in class.

Do you think sprinters use starting blocks with their hands on the ground in front of them because it looks cool? Maybe it does, but natural laws teach us that if you want to create a quick burst of speed you should get into a low posture. Just watch the predators on the Discovery channel!

The study of Ba Gua Zhang is like learning how to make your own music. Instead of just copying someone else’s creation all the time you are able to improvise because you understand how it all works. Playing someone else’s creation is fine, but the difference between the good musician and the maestro is how deep inside the understanding goes.

Mathematicians have the same process, from the fundamentals of 2+2 to the calculations required to launch a space shuttle. Once the fundamentals are understood and adhered to one can take it as far as the mind can see. How do you think I can write this Ba Gua Zhang (Pa Kua Chang) newsletter without using longhand?

Now, going back to the example of the kick, do I mean that you should always go to the inside of the kick? Never say “always” to anything. If you have to cross that kick to get to the inside then wouldn’t you again be moving into its path and again adding to its speed? The situation at hand determines the optimal response. What you need to train is the ability to see the optimal move at the optimal time. The ability to change as needed is the most difficult skill to acquire. There is no magic bullet. Consistent proper practice over time is the only way.

In addition to the abstract principles of Chinese philosophy, Lu Shui-Tian Bok-Nam Park’s teacher, passed on to him the fighting principles of Ba Gua Zhang. Here are the first two self-defense principles. The wise practitioner of this system learns to apply these with thorough “imagination sparring” (solo training) and “research sparring” (training with a partner):

Close the Door:

The “door” is simply “a way in.” If you want to keep someone out of your car or home, isn’t it wise to close and lock the door? Where are your “open doors” when trying to defend yourself? If you figure that out isn’t it easier to know how to keep them closed?

Move:

This article started with a simple definition for Ba Gua: change. Continuous change is a Natural Principle. Everything is continuously moving and changing. It is essential to life. Which is easier, to hit a stationary target or one that is moving? If someone wants to physically hurt you in some way, what do you think would be better, to stand still or to move?

With a proper education, we can learn to think for ourselves.

Lu Shui-Tian once said to Bok-Nam Park, “I am not your Shifu, nature is your true Shifu.”

– All Rights Reserved

Written by Shifu Raymond Ahles

The concept of yin & yang dates back more than 5000 years in China. It is a way in which all existence is explained and yet it does not conflict with any modern day thinking, including science and religion.

Without going into any depth of explaining why it does not conflict, I would rather just discuss the concept briefly and leave the rest up to you. Hopefully, after seeing its simplicity, you will see that it is only a way to describe parts of a whole. There is no yang without yin, just as there is no north without south.

If yang is light, yin is heavy; if yang is active, yin is inactive; if yang is the sky, yin is the ground; if yang is male, yin is female; if yang is day, yin is night; if yang is hot, yin is cold; if yang is bright, yin is dull; if yang is hard, yin is soft.

Anything can be analyzed in terms of yin & yang. When punching, the extending hand can be considered yang (expressed), with the fist pulling to the waist considered yin (root); in an “empty stance”, the weighted leg can be yin (full and rooted), while the empty leg can be yang (light and prepared to kick). You must have both or you have nothing!

Yin & yang can change according to perception in many cases: in moving ch’i kung, while attention is on the weight shifting from one leg to the other, the more weighted leg can be considered yang while the body is moving towards it (active, attention is there), and the other leg is yin (passive, less attention).

Yin & yang also control or balance each other. For example, when the temperature of something is neither hot nor cold, it is because each aspect is held in check by the other. In other words, if something is cold, it is because there is not enough heat, or vice versa (make sense?).

The extreme of one, becomes the other. Day turns into night, just as night turns into day; an inhale must eventually become an exhale, and any activity must eventually be followed by rest. Get the picture?

So what is the significance of all this? Well, for one interesting example, this 5000+ year old concept has brought us the modern computer age. It is the most fundamental part of today’s digital computer architecture! All computer technology is based on the binary system of “1″ and “0″. This is how a computer communicates within itself. The two are then grouped into eight (8 bits), and all forms of memory and information are just multiples of this (today’s Pentium is based on 32bit architecture for example!).*

It is interesting to mention here that “The Book of Changes”, or “I Ching” (pronounced “ee ching”), which dates back nearly 5000 years, (this is where the eight trigrams, the groups of three lines around the yin & yang symbol used in our logo, originated), is also based on yin & yang, and uses multiples of eight to explain how everything in the universe is in a constant state of change.

*Special thanks to Kevin Crawford for his computer savvy for this article!